Jan 2012 Modern Health and Living

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HAPPY NEW YEAR!!! I hope you all had an amazing start this new year. I rang in my new year with my husband and good freinds with all of our kids together. Now that January is here, it is once again time to make those special New Year 6000, email: info@lewismediagroup.com.

Resolutions. In the end of 2011, I started juicing about 4 days a week. This year I plan to juice everyday and add foods to my diet that I really don’t like. Like mushrooms...so good for you but for some reason notdoctor. in my realm,a physician not yet.whenOf intended to replace the knowledge or diagnosis of your We taste advise seeing course, ofproblem us don’t stick withanthe plancare. but at least we try and I think that’s evermany a health arises requiring expert’s what counts. As we all know, we need to be realistic when it comes to personal change. I just don’t think we should make harsh demands on ourselves. Now and then be tough on ourselves when we don’t fulfill that demand. Getting healthy can be as simple as eating an apple or two a day instead of reaching for that candy bar.Media Or maybe is the Media time to| cut back on all that caffeine.

Lewis Group now | Malberry www.modernhealthandliving.com The cover story is about great veggie meals with protein. I’ve been a vegetarian for almost two years without eating any fish so I know how protein is key. Whether you want to cut out meat completely or just have few meatless days... always keep in mind your health and what works for you.

I’m also getting ready for the weather to change. No snow so far but this is Wisconsin and we know that won’t last. So enjoy you’re outdoor activities as much as you can before it gets so cold and wet we all don’t want to leave the house.

We hope that you continue reach for our paper every month so you can arm yourself with the best in health information. Continue on your health quest!

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Lori Zanteson Environmental Nutrition THE FOLKLORE. The most expensive spice in the world, saffron wears its golden hue well. Likely native to the Mediterranean area, saffron is believed to be one of the first spices cultivated for use in medicines, perfumes, dyes, and foods; centuriesold documents, ranging from healing manuals to Bibles, reference saffron. It also is a folkloric cure-all for various ailments, including colds, digestive problems and depression; its golden threads have long been tied to gods and royalty, magic and astrology.

THE FACTS. Saffron is harvested from the dried, dark red stigmas of the purple saffron crocus (Crocus sativus L.), a member of the iris family. Its tiny threadlike filaments are so delicate they must be hand harvested. It takes about 80,000 flowers (240,000 stigmas) to produce a pound of saffron, which can cost upward of $2,000.

Due to its steep price, saffron has a history of being adulterated with coloring agents like turmeric and safflower to extend and even sometimes replace the expensive ingredient. Three distinct compounds combine to make saffron as healthy as it is valuable. Saffranal provides the spice’s pungent odor, picrocrocin its bitter flavor, and crocin its striking color. The carotenoid crocin accompanies an impressive number of other carotenoids, which possess antioxidant and anti-inflammatory activities, including zeaxanthin and lycopene.

THE FINDINGS. The health benefits of saffron, hailed since ancient times, continue to reveal themselves in modern science.

Several studies this year alone show saffron’s protective potential against cancer. Evidence that saffron may help fight liver cancer by killing cancer cells and inhibiting cell proliferation was published in the May 2011 issue of Hepatology, and it may be effective in the treatment of lung cancer according to a cell study published in the May 2011 issue of Applied Biochemistry and Biotechnology. Saffron also has shown promise in the management of depression (Alternative Medicine Review, March 2011) and dementia symptoms, including Alzheimer’s disease (Drugs & Aging, June 2011.)

THE FINER POINTS. Available as whole threads and powder, threads have more robust flavor and no other added ingredients, as powdered saffron might.

Look for threads with a bright red-orange hue, avoiding gray streaks or light spots.

Keep saffron in a sealed container away from heat and light for six months to maintain maximum flavor. The secret of saffron is that a little goes a long way.

Just a pinch adds enough season and color for a whole dish. It is traditionally served in savory risottos, paellas, and curries, and added to a vegetable sauté or rice for its characteristic blast of flavor and brightness. Discover, as well, that saffron is just as savory in bakery items, yogurt and desserts.

Reprinted with permission from Environmental Nutrition, 52 Riverside Dr., Suite 15-A, New York, NY 10024.

The Fiber Brigade - "" Ê" Ê*," -- " Ê -- Ê University of California, EÊ/ , * 1/ Ê " 97", Berkeley Wellness Letter / ÕV ÊÌ iÊ ÛiÃÊ vÊ"Ì iÀÃo If you’re not keen on foods that are iV iÊ>Ê >ÃÃ>}iÊ/ iÀ>« ÃÌt naturally high in fiber—such as oatmeal, 7iÊ vviÀÊ>Ê ÃÌ VÊ>««À >V Ê lentils, broccoli and peas—you may Ì Ê/ iÀ>«iÕÌ VÊ >ÃÃ>}it be tempted to choose fiber-fortified foods as a way to get your “roughage.”

>ÃÃiÃÊÃÌ>ÀÌÊ-«À }ÊEÊ > t Manufacturers are putting isolated > V > Ê `Ê>Û> >L iÊ (“functional”) fibers in foods such as Ì ÊÌ ÃiÊÜ ÊµÕ> vÞt yogurt, ice cream, sugary cereals, energy Õ Ì iÊ> `Ê«>ÀÌ Ì iÊ «Ì Ãt bars, even juices and water, in order to / ÀiiÊ V>Ì Ãt make “high-fiber” claims. Dietary fiber, À>vÌ ]Ê iÊ*iÀiÊEÊ >` à found in plant foods, promotes good ÜÜÜ° Õi- Þ >ÃÃ>}i°V Ê bowel function and lowers blood sugar ­ÓÈÓ®ÊÈ Ó xää and cholesterol, among other benefits. The general recommendation is to get 14 grams of fiber for every 1,000 calories you consume. But are fiber-fortified foods as `ÊÕÃÊ Ê >ViL t good as those that contain intact, naturally occurring fiber? ÜÜÜ° Õi- Þ >ÃÃ>}i°V É` ÃV ÃÕÀi Teasing apart the fibers Isolated fibers are either extracted from foods or chemically synthesized. They include inulin (from chicory root), pectin, polydextrose, methylcellulose and maltodextrin. If you see a highly refined food (such as white bread) or a food that normally contains no fiber at all (such as yogurt) that lists a fair amount of fiber on the nutrition label, chances are you’ll find one or more of these isolated fibers in the ingredients list. In contrast, if you see wheat bran, corn bran or oats on the ingredients list, for instance, you’re getting natural intact fiber.

Food companies also use small amounts of isolated fibers for a variety of reasons other than their fiber—for instance, to replace fat and sugar in salad dressings, dairy foods and frozen desserts; thicken puddings; prevent separation in chocolate milk; or add crispness to pizza crust.

Faux fiber vs. the real thing Isolated fibers have health benefits on their own. But there’s not much evidence that adding fiber to food has the same effects as eating foods that are naturally high in fiber. The research on isolated fibers is inconsistent, and much of it is funded by manufacturers. Often, the amount of fiber added is too little to matter.

Moreover, different dietary fibers have different physiological effects, and many fiber-fortified foods contain only one type of fiber, not the range found in naturally high-fiber foods. Keep in mind, too, that it’s not even clear whether all or most of the benefits of a high-fiber diet, such as decreased risk of heart disease, come from the fiber itself or from the vitamins, minerals and other plant compounds that accompany the fiber.

Added fibers, possible benefits As “prebiotics,” some isolated fibers stimulate the growth of friendly bacteria in the colon, which may have health benefits.

In particular, inulin may help prevent substances from becoming carcinogenic in the colon and may also improve symptoms of inflammatory bowel disease, according to for non-invasive, FDA approved treatment. a review article in the Journal of Nutrition.

Adding inulin to foods may enhance satiety (the feeling of fullness), studies have found. Other isolated fibers may also have this effect, as does natural fiber.

There’s some evidence that inulin may boost absorption of minerals, particularly calcium and magnesium. Yogurt with added inulin may thus be an especially good way Pete Balik Molly Rittberg to get calcium.

Fiber fortification has allowed Physical Therapist Physical Therapist manufacturers to reduce the calories in some foods because the fiber is replacing some of • Pain, balance and sensation status is evaluated before and after treatment. the sugar, refined flour and/or fat.

• All Major Insurances Accepted Including Medicare and Medicaid Reprinted with permission from the University of California at Berkeley Wellness • CALL 414-228-7900 to schedule an appointment Letter Copyright Health Letter Associates, 2012. To order a one year subscription, call 1-386-447-6328.

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Veggie Mains Kate Sherwood Nutrition Action Health Letter Vegetarians among your dinner guests? Here are three veggie main dishes that have their protein built in. Just don’t tell the carnivores‌unless you’re looking for some leftover chicken for your lunch tomorrow.

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Roasted Butternut Squash & Lentils 1 cup French lentils 1 lb. butternut squash, cut into ½� cubes 4 Tbs. extra-virgin olive oil, divided 2 Tbs. country Dijon mustard 1 Tbs. red wine vinegar 2 Tbs. minced red onion 1 tsp. honey ½ tsp. salt Freshly ground black pepper Ÿ cup chopped walnuts Great warm or cold. To keep the flavor intense, don’t add the dressing until you’re ready to serve the dish.

Preheat the oven to 400 degrees F. In a large pot, bring the lentils and enough water to cover by 2’’ to a boil. Simmer until just tender, 18-20 minutes. Drain and return to the pot. Cover and keep warm. Meanwhile, toss the butternut squash in 1 Tbs. of the oil. Roast on a rimmed baking sheet until tender, about 15 minutes. Whisk together the mustard, vinegar, onion, honey, and remaining 3 Tbs. of oil. Gently toss with the lentils and squash. Season with up to ½ tsp. of salt and plenty of pepper.

Sprinkle with the walnuts. Serves 4.

Spinach Pearl Barley Risotto 3 cloves garlic, minced 2 Tbs. extra-virgin olive oil 1 cup pearl barley 3 cups fat-free milk 5 oz. baby spinach Ÿ cup diced sun-dried tomatoes ½ cup dry vermouth or dry white wine 3 scallions, sliced ½ cup grated Parmesan cheese, divided Want more spinach? Stir it in. Don’t like garlic? Use onion instead. Tired of Parmesan? Try Gorgonzola or pecorino.

In a large, deep skillet, sautÊ the garlic in the oil until lightly golden, 1 minute. Stir in the barley. Add the milk and bring to a boil. Reduce to a simmer and cook, stirring often, until the milk is absorbed and the barley is just starting to stick to the skillet, about 20 minutes. Stir in 1 cup of water and continue cooking until the barley is tender, 5-10 minutes. Add more water, ½ cup at a time as needed, to keep the risotto moist. Stir in the spinach, sun-dried tomatoes, vermouth, scallions, and Ÿ cup of the Parmesan. Serve the remaining Ÿ cup of Parmesan on the side to sprinkle on at the table. Serves 4.

Sicilian Chickpeas 2 Italian eggplants (about ž lb.)

3 Tbs. extra-virgin olive oil 3 Tbs. tomato paste 3 cloves garlic, chopped Ÿ tsp. red pepper flakes, more to taste ½ cup water 2 15 oz. cans no-salt-added chickpeas ½ tsp. kosher salt 3 Tbs. chopped fresh mint Italian (baby) eggplants have a thinish skin and their flesh is never bitter. You can also use Japanese eggplants‌or replace the 2 eggplants with one large onion. Just stay away from ordinary eggplants.

Dice the eggplant into ½� pieces. SautÊ in a large non-stick skillet in the oil until golden brown, 5-7 minutes. Stir in the tomato paste, garlic, and red pepper flakes and cook, stirring often, for 2 more minutes. Stir in the water and chickpeas and heat through. Season with up to 1.2 tsp. of salt. Remove from the heat and stir in the mint.

Serves 4.

Copyright 2012 SPI, Reprinted Adapted from Nutrition Action Health Letter, 1875 Connecticut Ave. N.W., Suite 300, Washington, D.C. 20009-5728.

MHL HEALTHWISC JANUARY 2011

Why We Talk:

THE HEART OF PSYCHOANALYSIS

By Boris Matthews, PhD In psychoanalysis – ‘talking cure’ – we talk. We talk to be heard. We talk to discover. We talk to connect with another human being. Behind the talk is the plea.

“I want to be real. I want to be the whole real me. Hear me, see, me, so that I begin to exit.” Being present, listening and seeing through the words is the heart of what a psychoanalyst does.

“Whatever happened to the ‘real me’?” you may ask.

The real you is still there. Part of the real you exists in the waking, social world, but that may not be enough to satisfy you. Parts of the real you have gotten buried, walled off, held in private reserve, never adequately developed and practiced, lost track of, or criticized, ridiculed, brutalized.

All of us run the risk of losing, or losing track of, parts of ourselves. When persons important to us do not pay attention, we may eventually give up trying to get them to hear and see. When persons important to us punish us for what we do and say and see and feel, we protect ourselves. Some types of self-protection become so habitual, we are unaware of the self-protecting behaviors and we risk losing aspects of self.

The psychoanalyst pays attention, listens closely, notices tone of voice, sees emerging patterns, recognizes revealing stories and behaviors. The psychoanalyst attempts to see those buried, hidden, walled off, unrecognized, unseen and unheard parts of the real you, and – when the time is right and you feel safe enough – direct your attention to them.

Sometimes it feels scary and even dangerous to acknowledge parts of yourself that you have kept out of the light of day. You need a safe enough place and safe enough person to bring those hidden, buried, walled-off aspects of the real you out into the light with another person. The psychoanalyst has spent years learning about himself or herself for the precise purpose of cultivating the ability to become a safe-enough person who will see - but not judge, who will hear- but not criticize. That means being present to who you are in the waking world, as well as attentive to the hidden you.

The talking in the talking cure is more than your sharing information about yourself and the psychoanalyst listening attentively and commenting. The talking cure actually makes changes in the neural pathways in your brain. The neural pathways that have formed when you have been ignored or hurt do not disappear. Rather, new pathways are formed as you and the psychoanalyst talk about what has happened and what has not happened in your life. New pathways take shape as you integrate split off and seemingly lost parts of yourself. Banished aspects of your potential become more easily accessible as you and the psychoanalyst talk about what you have always hoped, but feared was impossible. Gradually you become more of who and what you really are.

The “talking cure” takes time. It takes time for you to feel safe enough. It takes time for you to peel away the layers of self-protection that have kept you alive (in one way or another) and shielded you from the dangers you have encountered. It takes time to develop the courage to start being more of who you really are.

The psychoanalyst can’t tell you who you are. The psychoanalyst can, however, accompany you on the journey to becoming the more-fully real you. And deep down, every person really wants to be as fully real as possible.

Boris Matthews, PhD, LCSW practices analytical psychology (a.k.a. Jungian Analysis) at the Ommani Center for Integrative Medicine. He also serves on the faculty of the C. G. Jung Institute of Chicago, Illinois. He has been in practice for over twenty years and has been offering his services at the Ommani Center since 2005. Contact him through the Ommani Center website: www.ommanicenter.com or at Phone 262.695.5311.

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Happy Healthy and FIT I had the pleasure and privilege of speaking at the 2011International Recognition Days (IRD) in Milwaukee and will attempt to recap some of my spiel in this article.

I talked mostly about general exercise guidelines and principles, risk factors for disease, and striving for a wellness lifestyle.

1. True or false: Exercise must be difficult and boring to improve physical fitness.

False. You can improve your health and fitness by moderate intensity and enjoyable forms of activity.

2. True or false: Too much exercise can increase your risk of illness.

True! High volumes of exercise can impair your immune system and increase your risk of infection. Overtraining may lead to chronic fatigue and/or injuries, sort of like a workout “hangover.�

Usually, people like to hear that doing too much is bad for them. For example, researchers at the University of Chicago have discovered that men need sleep. The reason for this is hormones. Hormones are chemicals that our bodies produce so they can take control away from our brains.

For example, men produce a hormone that compels them to watch instant replays on TV. If a man is watching a sporting event, a pig could walk into the room wearing a tiara and the man will not notice because his hormones are forcing him to watch, possibly for the fifth time, a player fall down in slow motion.

Women do not produce this hormone, but they do produce one that compels them to redecorate and put photos in albums with captions.

Anyway, to get back to exercise principles, the acronym to remember is the word S-O-A-P, which stands for: S=Specificity of exercise. A key concept of training is that exercise is specific to those muscles involved in the activity. In other words, if you perform leg extensions, you wouldn’t expect your upper arms to benefit.

Likewise, bicep curls aren’t going to improve your calf muscles.

Before you say “Duh,� think about strength training, such as with free weights.

This activity results in an increase in muscle strength, but does not greatly improve endurance.

Similarly, endurance exercise training, such as distance running, doesn’t alter muscular strength much. A workhorse out plowing a field will never win the Kentucky Derby. A sprinter who runs the 100-meter dash is probably never going to win a marathon. We all have certain genetic tendencies that influence our activity choices but, when we work out, it’s good to try to cover all the components of exercise (flexibility, muscular strength, and cardio-respiratory endurance).

O=Overload. To improve physical fitness and, thus, reduce the risk for heart disease (the number one leading cause of death among US. adults), systems of the body must be stressed. This is a different kind of stress than the psychological kind, which is a major risk factor for heart disease.

To digress, as I always do when giving a talk (so this will seem authentic), let’s talk a little about stress. Men have the edge when it comes to heart disease risk.

I base this statement on an article in The New York Times about the way animals, including humans, respond to stress. According to the article, a group of psychology teachers have made the breakthrough discovery that, prepare to be astounded, males and females are different.

This finding is big news in the psychology community, which apparently is located on another planet. Here on earth, we have been aware for some time that males and females respond differently to stress. The studies show that when males are under stress, they respond by either fighting or running away (the so-called Fight or FIT >>page 31

MHL HEALTHWISC JANUARY 2011

The Basics of CRYSTAL HEALING By: Certified Crystal Healer Ashley Leavy Crystal healing is a form of vibrational medicine in which subtle energy given off by a crystal is used to treat the body, the mind, and the spirit. Crystals exhibit a type of orderly perfection which helps to bring healing light and loving encouragement to all beings. Their perfect forms are a metaphor for the balance and perfection that humans search for in their own lives. Since crystals emit beneficial energetic vibrations, introducing them into one’s energy field can actually help to repair energetic imbalances within the ethereal body. For this reason, crystal healing can be performed on anything that possesses an energy field, be it a person, a plant, an animal, or the environment.

A crystal is a regularly-repeating atomic structure that is formed from buildingblock-like units of matter. Crystals form inside of the earth through heat and pressure which cause its atoms and molecules to follow a blueprint (crystalline encoding).

These molecules take on the most stable form possible by repeating until the crystal is fully formed.

Just as each type of crystal has a unique molecular blueprint, each crystal also carries with it a distinct energetic vibration. This is in part due to the way that the various atoms are arranged into molecules within the crystal’s structure. This energetic vibration can also be influenced by the crystal’s original geographic location, growing conditions, and the harvesting practices used to obtain the crystal.

Therefore, specific crystals can be utilized in the treatment of very diverse physical, emotional, or spiritual ailments depending on the individual energetic vibration of the crystal.

Crystals have the capability to absorb and transmit light (the utmost universal energy known to be in existence). Because of this property, crystals are able to draw in Universal energy, reflect it among their internal crystalline structures, and then transmit it to a receiving source (i.e. any being that will accept the crystal’s generous healing energy). Therefore, one can see that crystals have the natural ability to conduct energy; and they act as conduits for the universal healing energy of light.

The adoration of crystals by human beings connects all cultures and civilizations throughout the history of the Earth. The art of crystal healing has been present in many eras and cultures, some dating back for thousands of years (currently as far back in history as 25,000 BC). Healing with crystals was commonplace in Egyptian, Hebrew, and Mayan societies as well as in the Native American, Indian, Greek, Roman, Chinese, and Tibetan cultures. Although not yet fully accepted by Western medicine, its methods are still often used and prescribed in many other parts of the world.

Crystals can be chosen in two different ways. Sometimes, one may have a specific reason for choosing a stone, in which case he or she can choose the stone based on its known properties. To use this method of selection, one should research the physical or emotional problem he or she is experiencing and then choose a corresponding stone. One may also, however, intuitively choose stones by selecting them at random (or by laying them out and selecting whichever he or she is most drawn to). Then, one should attempt to connect with the stone and feel its energy (to discover the primary uses of the stone. If one would like to check his or her intuitive insights against information included in publications of the stone’s known properties, he or she can read about that stone’s associated characteristics (which are typically useful for his or her situation) in books or on the internet.

Although crystals have been used to treat the body, mind, and spirit, crystal healing is not meant to replace conventional medicine. Instead, it should be used along with allopathic treatments to complement and enhance them. Ashley is co-owner of Mimosa Books & Gifts in Madison, Wisconsin and is teaching a Crystal Therapy Certificate Program at Angel Light’s Art of Healing School of Energy Medicine in Elm Grove, Wisconsin. For more information, please visit www.MimosaSpirit. com or www.AngelLightllc.com Angel Light Center for the Healing Arts has over 250 different kinds of high vibration Crystals and stones to choose from. Angel Light’s very informed staff will assist you with information about each stone and, if you would like, help direct you with your crystal selection. Angel Light also has a very comprehensive Crystal Therapy Certificate Workshop series taught by Ashley Leavy.

About Ashley Leavy: Ashley Leavy is considered an expert in her field. She is an accomplished author and lecturer on the subject of crystal healing, as well as on the interaction of crystals with other esoteric arts. Ashley Leavy is a Master of Crystology and is Certified in the Level I & Level II Love is in the Earth Workshops.

She is currently writing a book on crystal healing and has recently produced her own Crystal Healing Audio Workshop which includes crystal healing information, guided exercises, and meditations.

Wisconsin Community Mental Health Counseling Centers Inc. A PRIVATE PRACTICE GROUP State Certified Comprehensive Outpatient and Addiction Treatment

WCMHCC Office Locations: Mequon 10532 N. Port Washington Rd (262) 242-3810 Whitewater 143 W Main (262)473-6119 Hartford 120 N Main St (262)6737280

Complete Psychological Evaluation & Consulting by Board Certified and Licensed Professionals Individual Supportive Psychotherapy Sexual Abuse Counseling Psychiatric & Psychological Assessments Forensic Consultation Marriage, Family & Couples Therapy Stress Management Complete Eating Disorder Programs Employee Assistance Programs Divorce and Mediation Counseling Custody Evaluations Attention Deficit Disorder Evaluations Geriatric Counseling Pain Management & Rehabilitation AODA Programming Legal Advocacy & Psych Evaluations Christian Counseling Depression & Anxiety Disorders Child & Adolescent Therapy Neuropsychological Evaluations Domestic Abuse & Court-Ordered Assessments Psychiatric Medication Management

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Acupuncture Clinic of Wauwatosa

ORIENTAL MEDICINE

Greater Healing with Natural Balancing Acupuncture

Qi & Meridians how they work!

We’ve Moved!

Come experience acupuncture in our new, beautiful clinic at 11611 West North Ave#101

Plenty of free parking and easy access!

You are invited to experience the wonderful benefits of acupuncture.

Meet Dr. William Hughes Board Certified in Acupuncture and Oriental Medicine Oriental Medicine treats a wide variety

of problems including chronic pain, stress, depression, menopause and difficult internal problems.

Give Dr. Hughes a call and come in for a FREE CONSULTATION to find our how we can help you!

Acupuncture Clinic of Wauwatosa 11611 West North Avenue #101 Wauwatosa, WI 53226

Dr Hughes is a graduate of UW-Madion, The Midwest College of Oriental Medicine and Belford University. He and his wife/office manager, Connie, have been residents of the Elm Grove area for 21 years where they have raised their four children. He is a member of Elmbrook Rotary.

414-607-0900 www.WauwatosaAcupuncture.com

10 MHL HEALTHWISC JANUARY 2011

What if somebody from the 1700s could somehow come to your home?

While they are in your house, you turn on light. That person would be amazed at the miracle of the light. They would ask “How does that work?”.

You could tell them that it’s quite simple. You tell them that the lamp runs on electricity and all you need to do is to throw the switch. If they asked you to tell them what was electricity; could you possibly explain it to them so they would understand? It is doubtful that you could describe to your visitor how electricity works and have them understand.

Also, could someone from the 1700s envision freeways, the interstate highway system and automobiles? If you met someone from that era what would they think when you told them that the speed limit was up to 80 mph? Back then the fastest you could travel was by horse or perhaps the new trains. It would be a waste of time to try and get them to understand what you were describing from the future.

In Oriental Medicine we have the same problem in trying to let our patients know how the treatments work. It is like electricity and we are like somebody from two centuries ago. Even though this gap is from present to past; we still have trouble understanding how it works. We need to remember that Oriental Medicine is over 3000 years old. And as we try to comprehend this” old medicine”; we cannot seem to make the translation very well.

In discussing Oriental medicine with patients it seems like magic when you describe that in Oriental Medicine, Qi and blood are the primary energy movers in the body. Then you try to describe what the 12 meridians are and how they move the QI and help in healing. What does that mean? The explanation is perhaps as mysterious to us as electricity would be to someone from two centuries ago. However, we need not understand Qi in order for it to help us.

But here goes one explanation of Qi that hopefully will make sense. Qi is like electricity and it is the energy source of the body. Like electricity you can’t really see it; however, it is the main power activator of the body and it is as real as it can be.

When Qi gets blocked in the body there is pain and dysfunction. Acupuncture and herbs restore and smooth the Qi, and, you get healthy.

When we try to describe the 12 main meridians used in traditional Chinese medicine you need to think of the interstate highway system. If you can imagine that these meridians are invisible highways in the body that allow the QI to circulate, then you have a vague idea of what can be happening in the body. We don’t know how the ancients figured out this pattern, but they did and it works. This system of body communication is unique and is still a mystery to most people. Some people say, “If I don’t understand it, then I’m not going to do it!”. This does not seem to be appropriate when you are trying to change your unfavorable health condition. There are many cases of people who have tried Oriental Medicine and had it help them.

After all, isn’t that what you would want? Oriental Medicine can help you; even if you don’t understand it.

We in Oriental Medicine are constantly reminded of the above thinking. People will come to us looking for health problem solutions and telling us that we are their “last hope!”. Then, after we treat them, the next comment seems to be “I should have come sooner!”. These patients then go and tell their friends what a miracle Oriental Medicine is, but, most people do not believe it since the patient cannot explain how it works.

Gradually people are beginning to understand that this is good medicine. It does not have the downside of prescription drugs and dependency. Using the miracle, that really is the body, Oriental Medicine knows how to create a healing environment in the body. It works!.

So in order to be treated by Oriental Medicine do you think it’s really important that you know everything about Qi and meridians? If you are suffering medical problems that do not seem to respond to normal treatments, try the Medicine that you don’t understand; but that works! Oriental Medicine – It Does a Body Good!

Article by: Dr. William F. Hughes, Jr. PhD, Dipl. Ac 12/20/2011 12:11 PM

Are Your Feet Affecting Your Health?

Angela English DC

As the New Year comes yet again, most likely on that New

Year’s Resolution list of yours is a promise to get exercising and get healthy.

What is just as common is that after a couple weeks of being super motivated with your new exercise program, you get forced to put things on hold due to that nagging pain that has started. Whether this pain is in your neck, back, hips or knees, the cause could actually be stemming from your feet.

Are feet were not designed for the stresses that we make them work through every day. Whether you have to stand on concrete floors all day, wear those cute flip flops, dress shoes or actually any shoes at all, these all put more pressure on our joints and muscles of the foot and change the biomechanics of our gait than what they are designed for. These stressors cause very minor changes in the foot that build up over time can cause many different pain syndromes. These minor changes can include calluses and muscle spasms, whereas more significant changes can be pronation, supination (rolling in or out of the foot), fallen arches, heel spurs, bunions and hammer toes. Whether it is a minor or major change in the foot, there will always be compensations in the rest of the body so that we can keep moving and getting through our day. We unconsciously compensate by limping, pointing a toe in or out, and leaning more on one leg than the other. Any one of these compensations put different pressures on our feet, ankles, knees and hips and causes us to carry our posture differently. When we start a new exercise program and are doing new but repetitive activity, these changes in our biomechanics will start causing inflammation to settle in our joints and soft tissue. After a few weeks of this new repetitive stress, pain can set it.

So what should you do if you start getting pain after starting your New Years exercise program? First take note of where you are feeling your pain. Try taking Epson salt baths, icing the area or stretching the area more effectively. Make sure your shoes have a good arch support and fit your feet correctly. If these things don’t help, visit your health care provider to see what type of injury you have, but make sure to ask about getting your feet checked. A simple diagnostic foot scan can show where the pressures are on your feet and show if you have falling arches and any asymmetries from one foot compared to the other. Getting your feet adjusted by a trained chiropractor, strengthening from a physical therapist or getting fitted for an orthotic, may be all you need to get back on track with your exercise program.

JANUARY 2011 HEALTHWISC MHL 11

Mi

Renew your body, mind, and spirit.

n

Body

Best Grafton Hotel

Baymont Inn and Suites Grafton/Milwaukee

d

Trinity

Editor’s Pick!

Integrative Family Medicine

S pi r it

Genevie L. Kocourek, M.D. Board Certified - Family Medicine

In New Berlin at the New Berlin Family Practice Clinic 15350 W. National Ave., Suite 212 262.782.9541

In Pewaukee at The Ommani Center 1166 Quail Court, Suite 210 262.695.5311

www.trinityintegrativefamilymedicine.com

Baymont Inn & Suites Grafton / Milwaukee hotel combines Midwestern charm with a homey setting. Only 25 miles from General Mitchell International Airport and less than 20 miles from downtown Milwaukee, our Grafton, WI, hotel is only eight miles from downtown Port Washington and five miles from historic Cedarburg They offer comfortable accommodations with a full range of modern conveniences to make your stay memorable. The Grafton hotel has it all, from free continental breakfast to a heated indoor pool and fully equipped gym for working out while on the road. If you prefer to relax, watch your favorite cable TV show or use our free Wi-Fi Internet access in the comfort of your room. Meeting space is available, and we are a pet-friendly hotel.

The rooms were very clean and the beds were so comfortable. The bedding included a “downlike” quilt. The continental breakfast offered lots of variety and everything was fresh and well stocked. You would definitely stop there on our next visit to The Northshore area. The hotel is clean, quiet, has parking included and has a great breakfast, There is a swimming pool and small workout room. It is a great location for Grafton and Cedarburg tourists!

The staff was very friendly and accommodating.

Local Attractions Our Grafton, WI, hotel offers something for everyone. Take a short drive to Milwaukee for an awe-inspiring trip to Milwaukee Art Museum or behold the more than 2,500 animals at Milwaukee County Zoo. The Milwaukee Brewers step up to the plate at Miller Park Stadium, while the NBA Bucks shoot hoops at Bradley Center. Sample local vintages at Cedar Creek Winery or taste American beer 150 years in the making at Miller Brewery. Get your motor running at Harley-Davidson Museum or explore Discovery Center, an exciting combination of aquatics and sci-fi technology. With Lion’s Den Gorge Nature Preserve and the Ozaukee Interurban Trail nearby, you will not need to travel far to feel some grass under your feet.

1415 N Port Washington Rd Grafton, WI 53024 www.baymontinns.com (262) 387-1180

12 MHL HEALTHWISC JANUARY 2011

Editor’s Picks!

Milwaukee was once considered the beer capital of the world. Raise a glass to our city’s history — and sample its legacy — at the Milwaukee Public Museum’s 14th Annual Food & Froth Fest. Sample stout crafted halfway around the world, or pair a lager brewed across town with appetizers from a variety of area restaurants and caterers. You’ll also get a taste of Milwaukee’s great music scene through an exceptional line-up of local bands.

Purchase tickets today. This event sells out fast!

Call (414) 278-2728 or (888) 700-9069 during museum hours.

Event Tickets Include: •A chance to sample more than 200 different beers from Midwest and international breweries including special creations and seasonal brews.

•A commemorative glass to keep.

•Entry into a raffle to win exclusive prizes.

•Great food from local Milwaukee vendors.

Skip the line! Purchase online or by phone before Saturday, February 4, and have your tickets mailed directly to you.

Cost: • $55 for Museum Members • $70 for Non-members • $100 for VIP Ticket - VIP tickets include 5:30pm entrance into the VIP room with additional beer and appetizers, 6:30pm entry into the event, and five free raffle tickets.

Reservations recommended. Admission covers all food, beer, live entertainment, and five free raffle entries per ticket purchased. You must be at least 21 years of age to attend. Valid identification and ticket required for entrance into the event.

Pandora is free personalized internet radio.

Simply enter a favorite artist, track, comedian or genre, and Pandora will create a personalized station that plays their music and more like it.

Rate songs by giving thumbs-up and thumbsdown feedback and add variety to further refine your stations, discover new music and help

Pandora play only music you love.

Pandora is powered by the most comprehensive analysis of music ever undertaken, the Music Genome Project: a project started over ten years ago to capture the complex musical DNA of songs using a large team of highly-trained musicians.

Pandora is always free, with the option to pay for additional features (Pandora One).

www.pandora.com

Have A Healthy New Year!

Let us help you get rid of that extra holiday weight with our Weight Sense line of breads!

Traditional dieters love our Right Wheat Bread.

Two slices offer 5g of fiber and just 100 calories!

It's no wonder this bread is so popular for those counting calories (and points)!

Dieters counting their carbohydrates prefer our Original Carb Conscious Bread, which offers just 6g net carbs per slice.

All of our varieties offer delicious taste and great texture whether you’re looking to make toast or a sandwich!

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JANUARY 2011 HEALTHWISC MHL 13

CHILDREN’S HEALTH A section dedicated to healthy families.

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Expectant mothers can give their babies the best start in life by taking good care of themselves before and during pregnancy, and during the first critical years after the baby is

GOOD PRENATAL CARE IS Essential!

born.

An important step, before and during pregnancy, is to stay away from junk foods, especially those that are high in sugar, fat and preservatives. For example, substitute a side salad for fries and choose grilled chicken instead of fried. Eat a variety of fresh or frozen vegetables and fruit, whole grains, low-fat dairy food and leafy greens. You’ll feel better and your baby will benefit, too.

Good prenatal care is essential for a healthy pregnancy and delivery. Find a health care provider you can trust and, ideally, see them prior to conceiving and regularly throughout the pregnancy. See a dentist, because pregnancy can often take a toll on dental health. Be sure to tell your dentist if you are pregnant, or suspect you may be pregnant.

Talk with your health care provider about a prenatal exercise plan to build fitness and flexibility and reduce stress, even if you’ve never exercised before.

Smoking during pregnancy increases your risk for complications, including low birth weight, so stop smoking and avoid second-hand smoke. Drinking alcohol while pregnant can also cause low birth weight and fetal alcohol syndrome, a combination of physical and mental disabilities. Mothers who take illegal drugs during pregnancy risk miscarriage, pre-term labor and a variety of health problems in the baby.

Your health care provider can help you find community resources if you need help in quitting smoking, drinking or controlled substances.

Mothers who need help in finding prenatal care, and who will benefit from support throughout the pregnancy and beyond, can contact community-based programs such as SmartBaby, an innovative service provided by the Milwaukee Center for Independence.

“SmartBaby focuses on the needs of the mother and the child and is aimed at healthy birth outcomes,” says Tracey Sparrow, Ed.D., who developed the program. “Moms learn how to give their babies a good start in life by doing everything possible to have a healthy pregnancy and delivery, by learning about developmental milestones and how to care for a young child’s physical, emotional and social needs.”

Sparrow says SmartBaby’s “Mommy Mentors” - experienced mothers paired with first-time moms - offers new mothers a reliable resource to turn to with questions and concerns.

“Welcoming a new baby is a happy occasion, but it can also be overwhelming, especially for young, single mothers and mothers who may have a disability,” Sparrow says. “Every mother can use some support as they take on this exciting new phase in their lives.

For more information on SmartBaby, contact Tracey Sparrow, Ed.D., at the Milwaukee Center for Independence, at (414) 937-2024 or visit www.mcfi.net.

mcfi_ad_life changing_010312_Layout 1 1/3/2012 12:58 PM Page 1

lIfe. CHANGING. MCFI Children’s Programs

At MCFI,

we believe in what children can do. That’s why all of our programs and services for children with special needs are focused on one goal: helping kids reach their highest levels of achievement. For a lifetime.

MCFI, a nonprofit agency, has been assisting people with special needs and their families since 1938, and is known for innovation in disability treatment.

MCFI Children’s Programs and Services include: SmartBaby �

� � �

Focused on healthy birth outcomes Prenatal care coordination Support for healthy parenting Mommy Mentors

Pediatric Special Care Unit �

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Birth to age 20 with special health care needs Skilled day nursing care and complete medical monitoring Child care licensed, Medicaid certified Accredited by the Joint Commission

Birth to Three program �

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Serving families and children with diagnosed and suspected developmental delays Evaluation and treatment at your home In-home therapies

School for Early Development & Achievement (SEDA) �

Individualized education programs

2020 West Wells St., Milwaukee, WI 53233

�

414.937.2020

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For students K3-2nd grade, with and without special needs A public school, chartered through UWM Centered on the needs of the child and family

Children’s Behavioral Health Resources �

Comprehensive therapy and counseling services for children with behavioral and emotional health challenges, up to age 12

Let’s talk about what your child can do!

Call 414.937.2020 or visit us at www.mcfi.net

TTY: 414.937.2022

�

www.mcfi.net

JANUARY 2011 HEALTHWISC MHL 15

CAMP Baseball, Apple Pie, and

Building girls of courage, confidence, and character.

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                    







       

 T

             

        800-565-GIRL(4475) 

THE CAMP EXPERIENCE IS AN AMERICAN TRADITION BECAUSE OF THE VALUE CAMP ADDS TO THE LIVES OF KIDS. It seems that we cannot turn on the TV or open a newspaper without hearing a discussion on the state of the economy, corruption, and loss. Not only is this constant negative bombardment emotionally exhausting, it gives the impression that everything is just a mere flush away from being sucked down the giant bowl of economic failure, and leaves us wondering “what is left?”

Well, the good news is that not everything has headed south in a hand-basket. Yes, America, a tradition prevails that we can still count on — there is still summer camp.

American summer camps have been weathering economic climate changes for nearly a century and a half, and have remained viable throughout good times and bad because of the strength and value in their mission to change lives for the better. The camp experience is an American tradition because of the value camp adds to the lives of kids.

CAMP HELPS CHILDREN: Grow emotionally Develop values like respect, honesty, caring, and sharing Develop critical skills, such as leadership, independence, personal responsibility Participate in physical activities and exercise Connect to nature Form authentic relationships Take healthy risks in a safe and nurturing environment

www.phantomlakeymca.org

office@phantomlakeymca.org

16 MHL HEALTHWISC JANUARY 2011

It is because of these types of positive outcomes that summer camp has retained its value with American parents for nearly one hundred and fifty years. Camp is a legacy worth preserving. Research provides evidence that all children benefit from the camp experience, and that now, more than ever, camp is an essential part of a child’s development.

Helping the Picky Eater

If your child picks and pokes at food, moves it all around the plate but eats very little and then is looking for food an hour later; if your child loves cookies, sweet drinks and candy, but eats poorly at regular meals, you can make mealtime better for your child!

Tips for eating better at meal times • Clear the house of junk foods. Get rid of soda, candy, potato chips, snack mixes, etc.

• Stick to a routine. Offer meals and healthy snacks at regular times.

• Keep menus simple. Too many choices can be confusing for your child.

• Introduce new foods one at a time.

Always offer new foods with foods that you know your child likes.

• Set a good example by eating a healthy and varied diet yourself. Children are great imitators; do not expect your child to eat foods that they do not see you eating.

• Serve child-size portions. Large portions are hard for your child eat. This can be frustrating for you and your child.

• Eat with your child. Children enjoy company. Mealtime can be a great time to talk with your child.

• Have a party! Sometimes, make a special occasion out of a meal. Have your child help plan the special meal, for example: have an indoor picnic in the winter or have a holiday meal in the middle of summer.

• Involve your child with meals. According to age and ability, have your child help prepare meals. Here are some ideas: place a slice of meat on a sandwich, peel a banana, mix or stir ingredients, place cups or plates on the table.

• Think of snacks as mini-meals. Offer only foods that are nutritious such as fruit, cheese, hard-boiled eggs, peanut butter or

crackers, yogurt, unsweetened cereal or custard. For children age 3 years and older, dried fruit, nuts and raw vegetables are also good choices.

• Limit drinks before or during a meal.

Drinking too much before or during a meal, can make your child’s stomach will feel full causing them to eat less.

• Offer more water and less juice. One small glass of juice a day is enough for a toddler.

• Do not use desserts as a reward.

Stick to nutritious desserts such as those made with fruit, eggs or milk. Serve reasonable portions according to the age and size of your child.

• Keep cool! Do not show your concern to your child. Keep relaxed and calm during all meal

times. Praise your child for what your child does right. Ignore what your child does not eat. Be careful not to make eating a punishment and do not force your child to eat.

• You are responsible for providing nutritious food at regular times. Your child is responsible for deciding how much to eat ALERT: Call your child’s doctor, nurse, or dietitian if you have any questions or concerns or if your child has special health care needs that were not covered by this information.

This teaching sheet is meant to provide you with additional information about your child’s care. Diagnosis, treatment, and follow-up should be provided by your health care professional.

JANUARY 2011 HEALTHWISC MHL 17

THE LINK BETWEEN

genes and autism PAST RESEARCH LINKS AUTISM AND GENES.

18 MHL HEALTHWISC JANUARY 2011

What is autism?

Autism is a complex neurobiological disorder of development that lasts throughout a person’s life. It is sometimes called a developmental disability because it usually starts before age three, in the developmental period, and because it causes delays or problems in many different skills that arise from infancy to adulthood. The main signs and symptoms of autism involve1 language, social behavior, and behaviors concerning objects and routines: • Communication—both verbal (spoken) and nonverbal (unspoken, such as pointing, eye contact, or smiling) • Social interactions—such as sharing emotions, understanding how others think and feel (sometimes called empathy), and holding a conversation, as well as the amount of time a person spends interacting with others • Routines or repetitive behaviors—often called stereotyped behaviors, such as repeating words or actions over and over, obsessively following routines or schedules, playing with toys or objects in repetitive and sometimes inappropriate ways, or having very specific and inflexible ways of arranging items People with autism might have problems talking with you, or they might not want to look you in the eye when you talk to them. They may have to line up their pencils before they can pay attention, or they may say the same sentence again and again to calm themselves down. They may flap their arms to tell you they are happy, or they might hurt themselves to tell you they are not. Some people with autism never learn how to talk. These behaviors not only make life difficult for people who have autism, but also take a toll on their families, their health care providers, their teachers, and anyone who comes in contact with them. Because different people with autism can have very different features or symptoms, health care providers think of autism as a “spectrum” disorder—a group of disorders with a range of similar features. Based on their specific strengths and weaknesses, people with autism spectrum disorders (ASDs) may have mild symptoms or more serious symptoms, but they all have an ASD. This fact sheet uses the terms “ASD” and “autism” to mean the same thing.

What causes autism?

Scientists don’t know exactly what causes autism. Much evidence supports the idea that genetic factors—that is, genes, their function, and their interactions—are one of the main underlying causes of ASDs. But, researchers aren’t looking for just one gene. Current evidence suggests that as many as 12 or more genes on different chromosomes may be involved in autism to different degrees.

Some genes may place a person at greater risk for autism, called susceptibility.

Other genes may cause specific symptoms or determine how severe those symptoms are. Or, genes with mutations might add to the symptoms of autism because the genes or gene products aren’t working properly. Research has also shown that environmental factors, such as viruses, may also play a role in autism. While some researchers are examining genes and environmental factors, other researchers are looking at possible neurological, infectious, metabolic, and immunologic factors that may be involved in autism. Because the disorder is so complex, and because no two people with autism are exactly alike, autism is probably the result of many causes.

Why study genes to learn about autism?

Past research links autism and genes. For example: Studies of twins with autism.

Scientists have studied autism in both identical twins.who are genetically the same. and fraternal twins.who are genetically similar, but not the same. When identical twins have autism, both have autism more than 60 percent1 of the time, depending on the criteria used. When fraternal twins have autism, both have autism between 0 percent2 and 6 percent of the time. If genes were not involved in autism, the rate of autism would be the same for both types of twins.

Family studies of autism.Studies of family histories show that the chances a brother or sister of someone who has autism will also have autism is between 2 percent and 8 percent3, which is much higher than in the general population. Also, some of the autismlike symptoms, such as delays in language development, occur more often4 in parents and adult brothers and sisters of people with autism than in families who have no members or relatives with ASDs. Because members of the same family are more likely to share genes, something about these genes If sequences appears to be related to autism. Diagnosable disorders and autism.In about 5 percent5 of autism cases, another singlegene disorder, chromosome disorder, or developmental disorder is also present. This type of cooccurrence helps researchers who are trying to pinpoint the genes involved in autism. Similar disorders or conditions with similar symptoms may have similar genetic beginnings. In cases of one disorder commonly occurring with another, it could be that one is actually a risk factor for the other. This kind of information can provide clues to what actually happens in autism. For example, many people with ASDs also have epilepsy,a condition marked by seizures. If scientists can understand what happens in epilepsy, they may also find clues to what happens in autism. Based on these and other findings, scientists have long felt that there was a likely link between genes and autism.

But, how symptoms of ASDs affect family members and the wide variety of symptoms in ASDs tell researchers that they aren’t looking for just one gene. So, even when scientists find the genes involved in autism, their work will be just beginning.

They will still have to uncover what roles the genes play in the condition.

SENIOR HEALTH AND LIVING A special section dedicated to helping senior’s plan the next phase of their life.

JANUARY 2011 HEALTHWISC MHL 19

Active Aging

PROFESSIONAL CARE WITH A PERSONAL TOUCH An affordable alternative serving the special needs of the elderly community. Our elderly living facilities provide a comfortable and charming homelike atmosphere.

Our Amenities Include: 24-Hour Service Staff 3 Meals Daily Housekeeping Services Assistance with Medications

EMBRASSING A SENIOR COMMUNITY AND WHAT IT HAS TO OFFER Active aging is definitely changing. Today, there’s an influx of people aged 55 to 65 who are choosing to move into a senior community, to connect with a peer group of life long learners.

A senior’s residence is a place of security. Moving out of the home you spent many years creating memories can be difficult emotionally. But you might want to look at moving into a senior community as a positive move.

When we are young we can’t wait to explore new things and get away from the same old –same old. We want to start making memories and planting our roots. Why not think the same way.

Look at a Senior Community as an adventure, something that might bring back the great memories from when you were young and getting back into the world out there. A senior community can be a great change. You can meet new people, get rid of all the hassles of house work, and have a easier retirement life.

There are several types of residential senior communities to choose from, so you need to explore and find what is right for you.

How does one determine which senior community would fit best with their needs?

Temporary vs long term care: A senior’s needs are more practical by planning to move into a situation that is most likely to remain for many years to come.

Independence: Can you and would you want to live on your own? Or would it be best to find a more service oriented residential facility?

Needs for personal care: How much and what kinds of personal or “custodial care” are needed or desired? There are online needs assessment questionnaires to help determine this and then match the care needs with the right type of housing.

Needs for medical care: If the senior has a chronic illness that necessitates special medical care, or ongoing services of medical professionals, independent living and even assisted living may not be suitable.

Seek guidance from family who are experts in senior communities. They can help with the process of identifying your goals and values, assessing your needs, determining what your financial situation will allow and suggesting what facility might be right for you.

Seniors have so many choices to make when the search for senior communities.

With so many senior housing options available, it’s easy to feel overwhelmed by all the different kinds of communities. It’s important to learn the differences between the many options and to assess your needs to make the right decision.

Daily Activity Programming Peace of Mind of Resident & Family Private Accommodations Linen/Laundry Service

Nursing Services Personal Care Assistance Special Events, Tours, Trips R.N. Owner Operated

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ST. MARY’S MANOR

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Affordable Apartment Homes

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*Rents starting at $550 * Spacious 1 & 2 Bedroom * Apartment Homes * New Resource Room * Beautifully Decorated * Community Rooms * Intercom Entries & Elevators * Same Floor Storage & Laundry * Walking Distance to Shopping, * Parks, and Restaurants * Catered Lunches

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JANUARY 2011 HEALTHWISC MHL 21

A One-Two Punch to Ward off Migraines

22 MHL HEALTHWISC JANUARY 2011

Johns Hopkins Health After 50 For some people who have regular, severe migraine headaches, the attacks can be crippling. The throbbing pain can keep them bedridden, affecting their ability to work, socialize or function at home.

Frequent migraines can become chronic, occurring almost daily. Recent studies suggest these migraines are associated with degenerative changes to the nervous system. This makes it especially important for migraine sufferers to reduce or control attacks.

Finding relief If you endure frequent debilitating migraines, you may be glad to know that a twotier approach to therapy has proven an effective way to prevent and control them.

A study in the British medical journal BMJ says that people with three or more migraines a month who take preventive medicine and engage in behavioral therapy prevent recurring attacks or lessen their intensity better than people who engage in only one of these measures.

Researchers compared four methods to prevent, decrease the frequency of and better cope with severe migraine pain. Before participants joined the study, they all had disabling migraines at least three times a month (with an average of 5.5 headaches) a month for which they had used only acute treatment—drugs or other interventions taken immediately at the first sign of headache. The researchers’ goal was to find out whether adding preventive therapies offered any benefit.

How the study worked The study, called The Treatment of Severe Migraine trial, was conducted at Ohio University and funded by the National Institutes of Health. Investigators randomly sorted 232 participants into four groups. Each group received one of the following therapies as preventive measures over 16 months: Beta-blockers only Beta-blockers with behavioral therapy Placebo only Placebo with behavioral therapy If they felt an attack’s onset during the study, participants could use acute treatment to relieve pain and other symptoms. Patients generally used triptans for pain relief.

(Triptans are drugs thought to specifically target migraines.) They could also take nonsteroidal anti-inflammatory drugs (NSAIDs, such as ibuprofen) or anti-nausea drugs if needed.

It’s important to note that researchers were able to optimally treat individual treatment before their migraines progressed. headaches early and aggressively with a tailored drug combination. This is an Stress management or biofeedback. Participants were taught to cope with stress advantage that people who suffer from frequent migraines may not have outside a when it was suspected of contributing to their migraines. If stress was ruled out as clinical trial. In fact, researchers tailored initial behavioral and drug interventions to a trigger, patients used thermal biofeedback, in which they learned how to control each patient, which contributed to the degree of benefit seen in the study. body response by trying to mentally raise their hand temperature.

If acute treatment failed, patients could use powerful drugs known as “rescue Patients then received tailored migraine management plans. For the next 12 drugs” to ease or mask pain. Rescue drugs, such as steroids and narcotic pain months, they followed the plans and attended periodic sessions. relievers, are generally used to avoid an emergency-room trip, but they can cause severe side effects such as extreme drowsiness and nausea and can be addictive.

Patients treated with both beta-blockers and behavioral therapies had the best outcomes among the four groups—77% reported fewer headaches and shorter migraine duration.

What Are Beta-Blockers?

Beta-blockers are commonly used to control high blood pressure and other heart ailments. Doctors aren’t sure how beta-blockers prevent migraines but suspect they inhibit production of prostaglandin or serotonin, inflammatory substances that contribute to migraine We are comprehensive, continuing pain. care retirement communities that “Common beta-blockers prescribed to treat migraines are at the forefront of providing include: Propranolo (Inderal) senior health care services. No Metoprolol (Lopressor, Toprol, Toprol XL) other retirement communities have Nadolol (Corgard) the depth of on-site services or Timolol (Blocadren) Most people tolerate beta-blockers well, but side offers fun events for active seniors. effects can include drowsiness, fatigue, dizziness and weakness.

The Four Phases of Migraine Attack Independent Villas You can experience up to four phases of an attack.

Recognize the early stages, then act to prevent a fullIndependent Apts blown attack: Premonitory. Warning signs—frequent urination, Assisted Living fluid retention, food cravings, mood changes, yawning— can occur hours, or even an entire day, before migraine, Skilled Nursing but you may not recognize them.

Rehabilitation Aura. Some patients experience progressive neurological symptoms for up to an hour before Ventilator Care headache onset. Most commonly these are visual effects, such as bright flashing lights or blind spots. Numbness, Hospice Care tingling, confusion or even difficulty speaking may also occur. Sometimes, aura symptoms occur without any subsequent headache pain.

Headache. Increasing head pain may be accompanied by nausea and NO ONE CAN OFFER BETTER PEDORTHIC CARE THAN NPS! sensitivity to light or noise and last QUALITY...INNOVATION...EXPERIENCE... four to 72 hours.

Postdrome. Once the migraine FOR MORE THAN 40 YEARS, NPS HAS BEEN DEDICATED TO PROVIDING THE HIGHEST recedes, you may feel exhausted, QUALITY PRESCRIPTION FOOTWEAR FOR YOU AND YOUR PATIENTS. confused or irritable. This phase can last a day or longer.

Chronic Disease—Diabetes Chronic Disease—Arthritis ERVICES NCLUDE Behavioral migraine therapy Congenital Conditions Muscular Sclerosis Patients learned how to manage Cerebral Palsey Sports Injuries migraines with behavioral therapy COMFORT SHOE during once-a-month sessions, Rehabilitation Overuse ATHLETIC FOOTWEAR participants honed their new skills Work Injury Stroke using audio lessons and homework FOOT ORTHOTICS Trauma Aging assignments.

BRACES After four months, participants had been trained in the following skills: Relaxation techniques. Exercises included muscle stretching, deep breathing, progressive muscle relaxation and relaxation imagery.

Trigger identification and management. Patients learned to NATIONAL PEDORTHIC SERVICES, INC. identify, avoid and manage their migraine triggers.

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JANUARY 2011 HEALTHWISC MHL 23

osteoporosis Anyone Can Develop Osteoporosis Including Men, But It Is Particularly Common Among Post-menopausal Women...

By Kathy Teach The consequences of osteoporosis can be devastating. Commonly referred to as the “brittle bone disease,” this condition causes bones to become fragile and easily prone to fracture, especially in the hips, spine and wrists. Bone loss occurs slowly and progressively, usually without warning symptoms . . . until the first break.

“That’s why we also call it the ‘silent disease,’ says Laurie Bailey, MD, a fellowship trained women’s health specialist who serves as clinical medical director of wellness programs at the Aurora Women’s Pavilion. “Women can be running around doing their thing and have no idea that they have weakened bones. The reality is that the condition has been creeping up on them for years, and all of a sudden in the blink of an eye, an osteoporosis fracture turns their life upside down.” More than half of those who survive need nursing home care. About 25 percent of hip fracture patients do not even live past the first year.

Anyone can develop osteoporosis including men, but it is particularly common among post-menopausal women, notes Dr. Bailey. “That’s because after menopause, women are no longer producing the hormone estrogen, which acts to prevent excessive bone breakdown,” she explains. Thin, small-boned Caucasian and Asian women should particularly beware of their inclination to the disease. Other factors that put people at risk include age, family history, smoking, excessive alcohol use, lack of exercise, low lifelong intake of calcium and Vitamin D, and regular use of certain medications such as inhaled steroids to control asthma.

1/2 healthwise ad for clement manor:Layout 5

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2:03 PM

Make prevention a priority While nothing can be done about age or genetics, the good news about osteoporosis is that with heightened awareness and preventive measures, women can significantly lower their chances of developing the disease, and if they already have thinning bones, they can reduce their risk of fracture.

“Prevention of osteoporosis begins in the younger years because peak bone mass occurs by age 30,” says Dr. Bailey. “From early on, I talk to my patients about the importance of including plenty of calcium-rich foods like milk and yogurt in their daily diet. The medical community also is becoming increasingly aware of the importance of Vitamin D to enhance our body’s ability to absorb calcium in the foods we eat,” she adds. “Since Vitamin D is produced by sunlight, it’s especially important for Wisconsin residents to include it in their diets and in the form of a supplement.” A newly released study shows that women who get their calcium from a combination of foods and supplements fare better than those who only use one or the other as their source.

Other preventive measures Dr. Bailey emphasizes to patients include making weight-bearing exercise like walking a part of each day, refraining from smoking, and limiting intake of caffeine and alcohol. “I also like the idea of patients incorporating some type of balance exercise, like Tai Chi or Yoga into their workout routine. If you don’t fall, you’re less likely to break a bone,” she explains. Older adults also should learn how to fall-proof their home and take other measures, such as wearing shoes with traction, to prevent themselves from falling.

Besides encouraging patients to do what they can to prevent osteoporosis and fracturing fragile bones, Dr. Bailey stresses the importance of early detection and treatment of the disease. “All women who are going through menopause and certainly all women over age 65 need to discuss bone mineral densitometry with their physician,” she says. This screening and diagnostic exam is a special type of low dose x-ray scanning used to calculate the thickness or density of bones. The information obtained from the painless, 20-minute test allows physicians to make a diagnosis about bone status and fracture risk. If women are determined to be at high risk, an aggressive approach to prevention of further bone loss can be taken. For those who already have signs of the disease, promising medical treatment options are available to stop and even reverse some of the effects.

No matter what your age, you can take steps to protect your bones.

Page 1

Bridge Way: Transitional Care at Clement Manor “A bridge between hospital and home”

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hether your stay at a hospital is planned or unplanned, we can be your bridge between hospital and home. We are pleased to offer: � Short-term comprehensive and customized approach to medical and physical needs � Primary Team Model: Licensed nurse and certified nursing assistant providing direct care � Expanded insurance contracts � Private rooms available

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3939 S. 92nd St. • Greenfield, WI 53228 • 414.321.1800 • www.clementmanor.com 24 MHL HEALTHWISC JANUARY 2011

Senior Communities

Mixing New and Old

Traditions

The burns on your fingers from baking that last dozen Christmas cookies have started to heal. Your spouse has finally put the garbage bags full of shredded wrapping paper on the curb. The last relative has checked out of your spare bedroom and you are swearing to yourself that you will never go through all that again. 364 days later… you do. It is tradition. The holidays wouldn’t be the same without them.

New traditions begin as families grow. Some traditions stop when families move apart or relatives pass away but many continue “just the way grandma did it.” When the trip over the river and through the woods to Grandma’s house leads to a senior living community, the family traditions are anything but forgotten.

“People don’t quit living when they come to Senior Community,” Says Bridget McNair, Director of Recreation Therapy at Mil-

waukee Catholic Home’s Special Care Unit. “We continue their lives where they left off and hope we can make them better. Traditions are a part of everyone’s life and a part of everyone’s home. This is their home, their life.”

Families come for holiday parties and share their own traditions with the staff and other residents. Staff help residents make their family recipes and make zucchini bread to give away as gifts. They ensure the special traditions residents hold near and dear such as watching the holiday lights, reciting poems, eating English trifle, and listening to music.

“Traditions are familiar and comforting, so even those who can’t fully remember receive a spark from reliving a past memory,” says McNair. “Sharing their traditions also allows ownership and the pride of contributing and sharing something near and dear to them.”

JANUARY 2011 HEALTHWISC MHL 25

LOCAL EYE CARE SPECIALISTS EXPLAIN Retirement Community • • • •

 N168 W22022 Main Street Jackson, WI 53037

www.jacksoncrossings.com (262) 993-2838

Hwy 45 North to Hwy 60 East Exit

Independent Apartments Supportive Care Assisted Living Memory Care

Sorting out senior living options? We Can Help     

Risks And Treatment Options For Glaucoma

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SERVING ALL OF WISCONSIN

26 MHL HEALTHWISC JANUARY 2011

By Cheryl L. Dejewski Glaucoma is a leading cause of blindness in the U.S., affecting 4+ million Americans of all ages and races. . . and, at least half don’t even know they have it.

Glaucoma is an eye disease that causes progressive damage to the optic nerve and is often related to fluid pressure in the eye.

Left undetected and/or untreated, glaucoma will first cause loss of side vision and later possibly all sight. Glaucoma is known as the “Sneak Thief of Sight” because the most common type is painless and progresses so slowly that most people don’t notice symptoms for years—until severe permanent damage has already occurred. What’s the best protection against glaucoma? The partners at Eye Care Specialists, one of the state’s leading ophthalmology practices, advise that you learn the risk factors; schedule regular, dilated eye exams; and follow your doctor’s recommendations.

Below, they also provide additional information and answer questions regarding glaucoma diagnosis, risks and treatment.

Do you have glaucoma? How eye care specialists check for the disease Daniel Ferguson, MD, an ophthalmologist and eye surgeon who performs advanced drainage implant procedures to alleviate glaucoma-related eye pressure, advises, “Since glaucoma and other sight-threatening conditions often don’t exhibit early symptoms, regular eye exams are important for anyone past age 40.” Ferguson notes that a thorough examination for glaucoma should include the following: OPHTHALMOSCOPY: An instrument called an “ophthalmoscope” is used to look into and light up the back of the eye to check the health of the retina and look for signs of glaucoma (like abnormal optic nerve size and loss of pink coloring). For the best view inside, the pupils are dilated.

Tonometry (Pressure) Testing: Measures inner eye pressure by determining how much pressure is necessary to cause a slight indentation on the outer part of the eye. This is done either by directing a warm puff of air at the eye or painlessly touching it with what is called a “tonometer.” Normal pressure readings range from 12-21, but can vary by hour and day.

Visual Field Testing: During this test, the patient stares into a machine and presses a button when they see flashes of light. A computer then plots a computerized “map” of the range of sight based on what areas have been lost. Loss of side vision is a common sign of glaucoma.

Gonioscopy: A special hand-held contact lens with a mirror inside is used to examine the angle where the iris meets the cornea. This helps determine the type of glaucoma and treatment plan.

Optical Coherence Tomography (OCT) Testing: Eye Care Specialists joins Harvard Medical School and other prestigious institutions in offering this advancement.

Patients focus on a dot while a safe, invisible laser light scans the inside of the eye.

The OCT then creates detailed printouts (similar to CT scans) that visualize and measure any changes to the optic nerve and retina (an area smaller than the head of a pin)—often before damage occurs. If glaucoma is detected, we can treat it with drops, laser therapy or surgery. Follow-up scans are used to watch for changes and prevent future vision loss. Staff and patients love that the OCT is fast and painless and results aren’t influenced by attention span, comfort, or ability to follow directions.

Know the risks for getting and having glaucoma Head of Ophthalmology at Aurora Sinai Medical Center and partner at Eye Care Specialists private practice, Dr. Brett Rhode highlights the following glaucomarelated risks: * Glaucoma is most common in adults over age 40, and the risk increases with each decade. Regular screenings should start at this time. * If you have a sibling or parent with glaucoma, your risk of developing the disease increases 5 to 10 times. As such, children and siblings of glaucoma patients should have their eyes checked every 1-2 years. (Even if initial results are normal, glaucoma can often develop over time.) * Ethnicity affects your risk rate. If you are black, you have a 6-8 times higher risk of going blind from glaucoma than a white person. Hispanics and Asians also have a higher risk rate than Caucasians. * Other risk factors include nearsightedness, diabetes (doubles the risk of glaucoma), steroid use, and having a previous eye injury. * According to one study, glaucoma patients 50 and older were three times as likely to have experienced a fall in the previous year and six times as likely to have been involved in a car accident in the previous five years as were members of control groups. They were also more likely to be at fault when a collision did occur. Why the increased risk of injury? Glaucoma can damage the optic nerve, which may lead to potentially dangerous narrowing of the visual field or “tunnel vision.” * Prompt diagnosis and treatment are vital to protecting and preserving vision. Encourage your siblings and other family members to be checked for glaucoma, especially if one of you has the disease. If any of you do not have an eye care specialist, you can call 414-321-7035 for a free educational booklet on the disease and information about scheduling a comprehensive screening that includes ophthalmoscopy, tonometry (pressure), visual field, gonioscopy, and OCT laser scan testing. This screening is typically covered by Medicare and most insurances. You’ll be helping your family to see life to the fullest . . . now and in the future.

GLAUCOMA >>page 28

DO YOU SEE WHAT I SEE?

Most of us are born with near-perfect vision. But, that sometimes changes with disease or age. As state leaders in eye care, we help countless people each week to see like a kid again with Comprehensive Eye Exams; Diagnostic Laser Scans; and State-of-the-Art Cataract, Glaucoma, Diabetes, Macular Degeneration, Pediatric, & Laser Vision Correction Care. And, we’re affordable—accepting Medicare and most insurances. Call today and see for yourself why we are:

Trusted by more than 121,000 doctors & patients “Top Doctors”— Milwaukee Magazine

Call 414-321-7035 or visit www.eyecarespecialists.net for free brochures on any eye concern

T EYE CARE

SPECIALISTS Norman Cohen, MD Mark Freedman, MD Daniel Ferguson, MD

Robert Sucher, MD Brett Rhode, MD David Scheidt, OD

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10150 W. National Av. 414-321-7520

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2323 N. Mayfair Rd. 414-258-4550

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GLAUCOMA << page 27 Learn the Treatment Options How is glaucoma treated?

Dr. Norman Cohen: Glaucoma canâ&#x20AC;&#x2122;t be cured, but treatment can usually halt further damage. The most common type of glaucoma is a lifelong condition that requires continual management. To prevent vision loss, we prescribe drops to lower pressure by either decreasing fluid production in or increasing fluid drainage out of the eye.

Is there an alternative to drops?

Dr. Robert Sucher: In some cases, when drops alone cannot control the pressure, or side effects are intolerable, or multiple types of drops are required, laser treatment may be an alternative, including LTP & SLT (which increase fluid drainage) and ECP (which decreases fluid production) procedures. All take less than 10 minutes at our surgery center and are covered by Medicare and most insurances.

How safe are laser procedures?

Dr. Mark Freedman: LTP, SLT & ECP have very good success rates for controlling glaucoma and reducing the need for drops or surgery. They also have lower complication rates than other glaucoma surgeries and can sometimes be repeated, as needed.

What are the major benefits?

Dr. Brett Rhode: If laser treatment achieves steady normal pressures, it can reduce two huge burdensâ&#x20AC;&#x201D;cost and compliance. This is especially important for people who already have other conditions requiring daily medication(s) that they have to worry about buying and taking.

Who qualifies for laser therapy?

Dr. Daniel Ferguson: Candidacy depends on your specific condition and must be discussed with your eye care specialist. In rare cases when patients are unable to have or donâ&#x20AC;&#x2122;t respond to laser treatment, traditional surgical procedures may be required.

Our practice also offers new advanced procedures that use special implant devices to drain fluid and reduce pressure.

FREE Booklets & Information Eye Care Specialistsâ&#x20AC;&#x2122; doctors are dedicated to the diagnosis and treatment of cataracts, glaucoma, diabetic eye disease, and macular degeneration. Call 414-3217035 for FREE copies or to schedule an appointment for a thorough eye screening (usually covered by insurance or Medicare) at their offices on 7th & Wisconsin Avenue, Mayfair Road across from the mall, or 102nd & National. They also offer information at www.eyecarespecialists.net.

Assisted Living and Memory Care Communities Walk through the doors of one of our Senior Living Communities and you will immediately sense the home-like and friendly atmosphere.

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www.heritagesenior.com 28 MHL HEALTHWISC JANUARY 2011

ALL ABOUT RETIREMENT

By Karyl Richson Social Security Public Affairs Specialist in Milwaukee, WI Social Security is as American as baseball and apple pie. Not everyone likes apples or baseball games, but almost every American who reaches retirement age will receive Social Security retirement benefits. In fact, 96 percent of Americans are covered by Social Security.

If you’re ready to retire in the near future, this article is for you. We’d like to share with you a few important items about Social Security retirement benefits and how to apply for them.

When you work and pay Social Security taxes, you earn “credits” toward Social Security benefits. If you were born in 1929 or later, you need 40 credits (10 years of work) to qualify for retirement benefits.

To qualify for retirement benefits, 10 years is the minimum. However, the amount of your benefit is determined by how long you work and how much you earn. Higher lifetime earnings result in higher benefits. If there were some years when you did not work or had low earnings, your benefit amount may be lower than if you had worked steadily or earned more.

Also, your age when you retire makes a difference in your benefit amount. The full retirement age (the age at which full retirement benefits are payable) has been gradually rising from age 65 to age 67. You can retire as early as age 62, but if benefits start before you reach your full retirement age, your monthly payment is reduced. Find out what your full retirement age is by referring to the convenient chart in our publication, Retirement Benefits, at www.socialsecurity.gov/pubs/10035.html.

It’s in the second section.

Just as you can choose an early retirement and get a reduced payment, you also can choose to keep working beyond your full retirement age to take advantage of a larger payment. Your benefit will increase automatically by a certain percentage from the time you reach your full retirement age until you start receiving your benefits or until you reach age 70.

The decision of when to retire is an individual one and depends on a number of personal factors. To help you weigh the factors, we suggest you read our online fact sheet, When To Start Receiving Retirement Benefits, available at www.socialsecurity. gov/pubs/10147.html.

You may want to consider your options by using our Retirement Estimator to get instant, personalized estimates of future benefits. You can plug in different retirement ages and scenarios to help you make a more informed retirement decision. Try it out at www.socialsecurity.gov/estimator.

When you decide to retire, the easiest and most convenient way to do it is right from the comfort of your home or office computer. Go to www.socialsecurity.gov where you can apply for retirement benefits in as little as 15 minutes. In most cases, there are no forms to sign or documents to send; once you submit your electronic application, that’s it!

In addition to using our award-winning website, you can call us toll-free at 1-800772-1213 (TTY, 1-800-325-0778) or visit the Social Security office nearest you.

Either way you choose to apply, be sure to have your bank account information handy so we can set up your payments to be deposited directly into your account.

To learn more, please read our publication, Retirement Benefits, at www. socialsecurity.gov/pubs/10035.html.

JANUARY 2011 HEALTHWISC MHL 29

THERE’S NO PLACE

Like Home!

THERE ARE COMMON CONCERNS FOR OLDER PEOPLE. AND, YOU MAY SHARE AN OFTEN-HEARD WISH—“I WANT TO STAY IN MY OWN HOME!” THE GOOD NEWS IS THAT WITH THE RIGHT HELP YOU CAN DO JUST THAT. WHAT DO I DO FIRST? Think about the kinds of help you might want in the near future. Planning ahead is hard because you never know how your needs might change. Maybe you live alone, so there is no one to help you. Maybe you don’t need help right now, but want to plan for when you need it. Help getting dressed in the morning, fixing a meal, or remembering to take medicine may be all you need to stay at home.

WHAT KINDS OF HELP CAN I GET? You can get almost any type of help you want in your home—often for a reasonable cost. The following list includes some common things people need. You can get more information on many of these services from your local Home Care Agency, Local Area Agency on Aging, local and State offices on aging or social services, tribal organization, or nearby senior centers.

Personal care. Is bathing, washing your hair, or dressing getting harder to do? Are you having trouble walking? Maybe a relative or friend could help you. Or,

30 MHL HEALTHWISC JANUARY 2011

you could hire someone trained to help you for a short time each day or a couple hours each week to keep your safe.

Homemaking. Do you need help with chores like housecleaning, grocery shopping, or laundry? Some grocery stores and drug stores will take your order over the phone and bring the items to your home. Home Care can be inexpensive and you can get all your needs done with one caregiver rather then several different people entering your home each week.

Meals. Tired of cooking, heating TV dinners or of eating alone? Maybe you could have a couple home made meals made by your own caregiver who does your laundry, cleans your bathroom all on the same visit. Sometimes meals are served at a nearby senior center, church, or synagogue. Eating out may give you a chance to visit with others and if you no longer drive, your caregiver can drive for you. Also, programs like Meals on Wheels bring hot meals into your home.

Money management. Are you paying bills late or not at all because it’s tiring or hard to keep track of them? Are doctors’ bills and health insurance claim forms confusing? Ask a trusted relative to lend a hand.

If that’s not possible, volunteers, financial counselors, Home Care Agencies or geriatric care managers can help.

Home Health care. Do you forget to take your medicine? There are devices available to remind you when it is time to take it. Confusing with all those meds, a caregiver can oversee your meds and stabilize your health in the process. Have you just gotten out of the hospital and still need short term assistance at home? Home Care Agencies hourly rates can be cost effective.

Getting around—at home and in town. Are you having trouble walking? Think about getting an electric chair or scooter. These might be covered by Medicare.

Do you need someone to go with you to the doctor or shopping? Building a relationship with your own caregiver gives you security in knowing she or he is their to help you out when you need it. Maybe a relative, friend, or neighbor would take you along when they go on errands or do yours for you.

Activities and friends. Are you bored staying at home? Try visiting your local senior center. They offer a variety of activities. You might see some old friends there and meet new people too. Is it hard for you to

leave your home? Maybe you would enjoy visits from someone on a regular basis. Volunteers are sometimes available to stop by or call once a week.

Safety. Are you worried about crime in your neighborhood, physical abuse, or losing money as a result of a scam? Do you live alone and are afraid of becoming sick with no one around to help? Start to build a relationship with your Home Care Agency, they will always be there for you. You might want to get an emergency alert system. You just push a special button that you wear, and emergency medical personnel are called. A monthly fee is charged.

Housing. Does your home need a few changes to make it easier and safer to live in? Think about things like a ramp at the front door, grab bars in the tub or shower, nonskid floors, more comfortable handles on doors or faucets, and better insulation. Sound expensive?

You might be able to get help paying for these changes.

Check with your local or State Area Agencies on Aging, State housing finance agency, welfare department or community development groups.

WHERE DO I START? People you know. For many older people, family, friends, and neighbors are the biggest source of help.

With the changing and busy world, it is often hard to rely on neighbors or family. Have a back up plan with a reliable Home Care Agency.

Community and local government resources. Learn about the types of services and care found in your community. Health care providers and social workers may have suggestions. The local Area Agency on Aging, local and State offices on aging or social services, and your tribal organization have lists of services. Look in the phone book under “Government.” If you belong to a religious group. The group might have a senior services program.

Geriatric care managers. Specially-trained people known as geriatric care managers can help make your daily life easier. They will work with you to form a long-term care plan and find the right services. They charge for this help, and it won’t be covered by any insurance plan.

The National Institute on Aging (NIA) has its Resource Directory for Older People. Online at www. nia.nih.gov/HealthInformation or call 800-222-2225.

For local information contact Comfort Keepers at 414-858-9400 or go to www.comfortkeepers.com.

St. Camillus Home Health

FIT << page 8 flight” syndrome), whereas, females respond by nurturing others and making friends (the so-called “tend and befriend’ syndrome).

Back to ‘overload.” For a muscle to increase in strength, it has to work against a heavier load than normal. This is a key component of all conditioning programs. You achieve an overload by increasing the intensity of exercise, such as by using heavier weights. A lot of women don’t increase the overload and think more like comedian Joan Rivers, who says: “I don’t exercise. If God wanted me to bend over, he’d have put diamonds on the floor.” You can also achieve overload by increasing the duration of exercise. For instance, to increase muscular endurance, a muscle must be worked over a longer duration than normal, such as by performing a higher number of repetitions. To improve flexibility and increase the range of motion at a joint, you must stretch the muscle to a longer length and hold the stretch for a longer time.

A= Adaptation Overloading your body means stressing it, and it needs a period of rest before your next workout. This is also known as the principle of recuperation. During the recovery period, the body adapts to the exercise stress by increasing endurance or becoming stronger.

P=Progression This is an extension of the overload principle. It means that overload should be increased gradually during the course of a physical fitness program.

Although people vary in their tolerance for exercise overload, a common sense guideline to improve fitness and avoid overuse injuries is the 10% rule. This rule says that the intensity or duration of exercise should be increased by about 10% each week. For example, if you walk 20 minutes per day for a week, you could increase your daily exercise duration to 22 minutes the following week. And, as they say in the news biz, “This just in...” According to the HealthDay News (August 15,2011), a new study suggests that just 15 minutes of physical activity a day can reduce your risk of death by 14% and increase your life expectancy by three years. The study results could help get more people off the couch, even if your hormones are compelling you to rearrange the furniture.

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JANUARY 2011 HEALTHWISC MHL 31

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